Dates are a nice refined sugar alternative to seek out over the holidays. Dates can be used in many baking recipes as a more healthful sugar alternative. They can also be used as a natural sweetener for smoothies and topper for salads. Dates can be purchased fresh or dried. Dates have a longer shelf life of at least a year if stored properly.

Dates are high in the antioxidant polyphenol which can help with inflammation. They are also high in fiber and potassium. The fiber in dates can help you stay full longer, aid healthy digestion, and discourage overeating. 

Dates aren’t bad when it comes to calorie count either. They have approximately 20 calories per date whereas a tablespoon of sugar is about 48 calories. They also have approximately 47 mg of potassium per date. Which is great for heart and muscle health.

Consider trying to substitute the refined sugar with dates this holiday. Your body will thank you. 

MediLexicon International. (2018, July 22). Are dates good for you? Medical News Today. Retrieved December 21, 2021, from